Sesame Bok Choy Soba Noodles
Soba noodles are my favorite noodle for a stir fry!
Soba noodles are popular in Japan, where soba is the Japanese word for “buckwheat,” which is what the noodles are made from. When you buy soba noodles, be sure you are getting 100% whole buckwheat. My favorite are from Eden Foods. You can find these at Whole Foods and Amazon.
Buckwheat is actually a seed, so it’s completely gluten-free, making it an excellent choice for those avoiding wheat. It has a mellow nutty flavor that’s delicious in stir fry noodle recipes.
Health Benefits of Soba Noodles:
Soba noodles are considered a PREBIOTIC. These are the compounds that PROBIOTICS, the healthy bacteria in your gut, eat. By getting enough prebiotics in your diet, you’re providing beneficial fuel to the probiotics that are keeping your gut balanced and happy.
Soba noodles are also packed with PROTEIN. Two ounces provides 8g of protein.
Bok Choy is an excellent source of vitamin C, vitamin A, manganese, glucosinolates, and a good source of zinc.
The antioxidant richness of bok choy has been associated with decreased oxidative stress, and this connection is one way that researchers explain the ability of certain vegetables to lower cancer risk.
Too much oxidative stress can leave our cells too susceptible to damage from free radicals and too much at risk for potential transformation into pre-cancerous cells.
Bok choy has a mellow flavor, with a hydrating crunch. You can find it at most grocery stores.
Sesame Bok Choy Soba Noodles
Cook Time: 30 minutes | Servings: 3
Ingredients:
4 tbsp low sodium soy sauce or tamari, more to taste
¼ cup almond butter
1 tbsp chili garlic sauce
1 tbsp rice wine vinegar
2 tbsp toasted sesame oil
1 tbsp extra virgin olive oil or coconut oil
1 package of 8 oz soba noodles. I recommend Eden soba noodles.
6 oz bok choy approx. 1 bundle or 2-3 small bundles
3 cloves garlic diced
1/2 white onion
1 cup bean sprouts
2 tbsp sesame seeds
Organic extra firm tofu & seasonings (salt, pepper, garlic powder, chili powder), optional
Toppings: cilantro chopped, green onion (scallions), red pepper flakes, Sriracha
Directions:
Step 1 Sauce: Prepare the sauce by combining soy sauce, almond butter, chili garlic sauce, rice wine vinegar, and 1 tbsp toasted sesame oil in a bowl. Stir/whisk to combine and set aside.
Step 2 Noodles: Bring a pot of water to a boil over high heat. Add soba noodles and cook according to package instructions. When done cooking, drain and rinse with cold water. DO NOT OVERCOOK. The noodles will get gummy.
Step 3 Cook the Tofu: Pat tofu dry then cut tofu into small cubes, add to a medium mixing bowl. Season with a pinch of salt, pepper, garlic powder, and chili powder. Heat a large skillet over medium heat. Once hot, add olive oil or coconut oil and the seasoned tofu. Sauté for 5 minutes, shaking/flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown. When brown, remove from pan and set aside.
Step 4 Cook the Bok Choy: Heat some toasted sesame oil in a pan over medium-high heat. Cut the bok choy from the base to the tops of the leaves into 2 inch pieces (optional to keep the leaves whole). Add bok choy to the pan with a dash of tamari sauce (or soy sauce) and a pinch of red pepper flakes. Cook for a few minutes, flipping often, until bok choy begins to wilt. Remove from the pan.
Step 5 Combine: Place the pan back on the stove over medium heat and add some sesame oil to the pan. Add garlic and onions and cook for 2 minutes. Pour half of the sauce into the pan followed by the bean sprouts and heat for 30 seconds. Lower heat and add the noodles and remaining sauce to the pan and toss until combined. Add bok choy and tofu back to the pan and allow it to heat through. Add sesame seeds. Serve noodles topped with green onion, cilantro, Sriracha, and red pepper flakes.
This recipe is totally adaptable – change the spice level depending on your mood, add any vegetables you have in the fridge. Let me know if you give it a try! Tag @AKFunctionalNutrition in your recipe.